It is very important to know how to choose what you are going to eat before and during the exercise, since it is crucial for your good performance.
giving the body a precise combination of proteins and carbohydrates can give many benefits to a person who usually performs several hours of exercise a week.
Of course, we must not all follow the same diet during exercise, since we all have different body types, different goals, levels of physical activity (sedentary, sportsman, etc.).

●BENEFITS●
•Improve performance.
•Stimulate a better physical recovery.
•Reduce muscle pain.
•Improve immune function.
•Increase the creation of protein (to replenish tissues).
•Reduce body fat.

《 Protein + Carbohydrates = increases muscle mass》
《Protein + Fat = maintenance》
《Protein + Vegetable = loss of fat》

WHAT SHOULD I EAT BEFORE EXERCISE?

•Low in fat:
fat takes longer to digest, so it can cause fatigue.
•Includes slow:
absorbing carbohydrates (high in fiber).
•Moderate in proteins.
•Sufficient liquid.
•Food well tolerated.

Carbohydrates are the main source of energy for the brain.It is recommended that carbohydrates be low or moderate glycemic index, as they provide energy for longer, give satiety, and avoid hypoglycemia.

●SOME SOURCES OF THESE CARBOHYDRATES ARE●

•Legumes, beans, chickpeas, lentils
•Whole grains (bread, rice, pasta, wheat tortillas, cookies).
•Breakfast cereals (> 3g fiber / serving).
•Oats, barley, flaxseed.
•Vegetables.
•Fruits with peel: apple, plum, pear, strawberries, kiwi, china, tangerine.
•Low-fat dairy products: milk, yogurt

If you are going to make a snack before exercise, it is recommended to do it 30 to 60 minutes beforehand. Also, if you have breakfast or lunch, it is recommended to wait 60 to 90 minutes in order that the digestion does not alter your performance.

WHEN SHOULD I EAT SNACKS OR SUPPLEMENT DURING THE EXERCISE?

Snacks or supplements are recommended for people who perform long-term exercise. For example, if you do a spinning class and then do another kind of aerobics, you can consume 1 fruit or 1 cereal bar between workouts.

What should I eat after the exercise?

•Opt for moderate carbohydrates and high glycemic index in order to have a faster recovery, especially after intense exercises.
•Prefers low-fat protein such as skinless chicken breast, fish, shellfish, egg, 98% fat free sausage, white cheese, soy sources and lean meats.
•Dairy products such as milk and yogurt also contain protein.
•Protein shakes to avoid losing muscle mass, but should be under the supervision of a nutrition professional.
《A healthy person should consume 1 gram of protein per kilo of weight.》

INFORMATION SURCES:
https://www.elnuevodia.com/suplementos/bienestar/nota/alimentacionantesduranteydespuesdelejercicio-2282741/

lunes, 23 de enero de 2017 - 12:35 AM

Actualizado en: lunes, 23 de enero de 2017 - 4:44 PM

Por Lcda. Ana M. Torrens Bonano